CrossFit Wreckage – CrossFit View Public Whiteboard Push Jerk (3-3-3-3-3) Metcon (AMRAP – Rounds and Reps) 15 Min. AMRAP 1 Mile Bike Buy-In Then AMRAP 10 Toes to Bar 10 Single Arm DB Hang C&J 50/35 10 Hand Release Push-ups 10 Slam Balls 30/20**Bike Counts against time, but not towards rounds and reps**Read more

CrossFit Wreckage – CrossFit View Public Whiteboard Weighted Dips (5-5-5-5-5) Weighted Bar Dips**If you can’t do weighted dips, take this time to work on ring dips** Metcon (Time) 10 Rounds: 10 KB Swings 53/35 8 Box Jumps 24/20 6 HSPU’s 4 Strict Pull-ups 2 Front Squats 185/125**30 Min. Time Cap**Read more

CrossFit Wreckage – CrossFit View Public Whiteboard Hang Snatch (6 Min. EMOM, 2 Reps EM) **Power or Squat** Fore! (AMRAP – Reps) In front of a clock set for 12 minutes: 4 minutes of clean and jerks, 135 lb. 4 minutes of rowing 4 minutes of burpees Log total reps**Women’s RX = 95#C&J**Read more

CrossFit Wreckage – CrossFit View Public Whiteboard Back Squat (2-2-2-2-2-2) Metcon (AMRAP – Reps) Barbell TABATA! RX Barbell Weight is half of your bodyweight -Deadlifts -Hang Power Cleans -Back Squats -Shoulder to Overheads**Movements can be done in any order**Read more

CrossFit Wreckage – CrossFit View Public Whiteboard Zeus (Time) 3 Rounds For Time: 30 Wall Ball Shots (20/14 lb) 30 Sumo Deadlift High-Pull (75/55 lb) 30 Box Jump (20 in) 30 Push Presses (75/55 lb) 30 calorie Row 30 Push-Ups 10 Back Squats (bodyweight)In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011To learn more about Zeus click here**Back Squats CAN be taken from the rack**Read more